Top 10 Vitamin K Rich Foods

Vitamin K is a fat soluble vitamin responsible for proper functioning of several bodily systems. The foremost function of this substance is to assist blood clotting process. Moreover, it also helps building and strengthening bones and in preventing kidney stones. Researchers are also looking into the role of vitamin K in treating osteoporosis and Alzheimer’s as well as preventing cancer and cardiovascular disorders.

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The deficiency of vitamin K can be extremely detrimental for human health and so can be its overdose. Lack of K vitamin in an individual increase the odds of haemorrhage (bleeding), osteoporosis, bone fracture and easy bruising. In severe cases, vitamin K deficiency can also chock the patient to death.

Its overdose, conversely, can bring about vitamin-K-toxicity in the body. Excessive consumption of vitamin K can also cause the blood to thicken and hence can trigger stroke or vascular problems. So, one should always go easy on the consumption of vitamin K so as to avoid both extreme conditions – deficiency or overdose.

The recommended dosage of vitamin K for teens and adults is 75 micrograms and 120 micrograms per day.

Top Ten Vitamin K Rich Foods:

Vitamin K can be found in many different natural ingredients including vegetables, fruits, herbs, and meat. Listed below are ten vitamin K foods that you can include in your everyday diet to keep up its levels in your body, enabling all of your systems to work efficiently.

1. Kale:

Kale is among the richest natural sources of vitamin K on the planet. This dark-green leafy vegetable is considered as a powerhouse of several vital vitamins, minerals and powerful antioxidants. However, for drawing optimum health benefits of kale one ought to use it in well-cooked form rather than raw.

2. Spinach:

One of the healthiest and most commonly used leafy veggie, spinach, is another excellent dietary source of vitamin K. A single serving of boiled spinach supplies 888.48 mcg of this essential nutrient.

Food Source

Vitamin C in 100g

Calories 100 g

Spinach

483 mcg

23 g

3. Dried Herbs:

Long employed to serve medical purposes, herbs are naturally packed with various vital nutrients including vitamin K which makes it a good option among the vitamin k sources. Dried basil, sage, thyme, coriander, marjoram, oregano and parsley are considerable options to incorporate in routine diet for increasing your vitamin E intake.

4. Spices:

Hosting a significant content of vitamin C and E, red chilli powder is a great addition to spice-up a cuisine and get your daily vitamin K needs. Curry powder, paprika and cayenne also contain decent amounts of vitamin K. Try adding these spices in your regular soups and salads.

Food Source

Vitamin C in 100g

Calories 100 g

Curry powder

99.8 mcg

325 g

paprika

80.3 mcg

289 g

cayenne

80.0 mcg

315 g

5. Fish Oils:

Virtually all sorts of fish oils are excellent providers of vitamin K and essential fatty acids like Omega 3. Do include fish and fish oils in your routine diet to maintain better health.

6. Plums:

Plums also contain high dosages of vitamin K. A single serving of plums is found to supply 248g of this vitamin.

Food Source

Vitamin C in 100g

Calories 100 g

Plums

6.4 mcg

46 g

7. Cruciferous Vegetables:

Cruciferous vegetables such as turnip greens, collard greens and mustard greens are another rich source of vitamin K. One cup of boiled or steamed turnip green provides you with 529.34 mcg of this vitamin. It is suggested not to boil the cruciferous veggies for more than five minutes or they’ll lose most of their nutritious values.

Food Source

Vitamin C in 100g

Calories 100 g

collard greens

511 mcg

30 g

turnip greens

368 mcg

20 g

mustard greens

300 mcg

15 g

8. Cucumbers:

If you like cucumbers, then now you’ve a good reason to consume more of them. They hold high concentrations of vitamin K and can be an ideal snack option if you’re seeking ways to supplement your vitamin K intake.

9. Swiss Chard:

Innately packed with goodness of several vital vitamins and minerals as well as potent antioxidants, Swiss chard is known to provide 8738 mcg of vitamin K per 200 calorie serving. It makes a great substitute for spinach.

Food Source

Vitamin C in 100g

Calories 100 g

Swiss chard

830 mcg

19

10. Brussels sprouts:

Last but not the least, Brussels sprouts! Although they’re quite unfriendly for kids, these low-calorie veggies are rich in vitamin K. Do incorporate sprouts in your regular diet plan so as to get 300 μg of the vitamin K per serving.

Food Source

Vitamin C in 100g

Calories 100 g

Brussels sprouts

140 mcg

36 g

Apart from these, fruits like Blueberries and Raspberries also are foods rich in Vitamin K.